Spring Pea and Bean Dip

Expanded Food and Nutrition Education Program (EFNEP)
Looking for a fresh and vibrant appetizer or snack? This Spring Pea and Bean Dip is the perfect plant-based snack. By combining creamy cannellini beans and sweet peas, you get a nutrient-dense dip that everyone will love. Try our Vegetable Wraps with Spring Pea and Bean Dip for a full meal!
Print Recipe
Course Dips & Dressings, Snacks
Servings 10 3 tablespoons

Ingredients
  

  • 1 (15.5-ounce) can no-salt-added cannellini beans
  • 1 cup frozen peas
  • 2 tablespoons oil (canola, olive, vegetable)
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon lemon juice
  • 4 tablespoons water

Instructions
 

  • Clean the kitchen area and wash hands with soap and water.
  • Drain and rinse beans, set aside.
  • Cook frozen peas according to package directions.
  • Drain cooked peas and let them cool down in the refrigerator.
  • Add beans, cooled peas, oil, garlic powder, onion powder, chili powder, cumin, and lemon juice to a blender, food processor, or bowl.
  • Blend until smooth. If you do not have a blender, mash the beans and the other ingredients until smooth.
  • If the bean mixture is dry, add water 1 tablespoon at a time.
  • Once blended, transfer to a small bowl for serving.

Storage

  • For safety, refrigerate any leftovers in an airtight container as soon as possible, or within 2 hours, and use within 4 days.

Notes

  • Suggest serving with sliced vegetables, crackers, tortilla chips, or using as a spread on a wrap. 
  • Dry beans can be substituted for canned beans. Be sure to soak and cook dry beans before using.
  • Some packaged foods contain manufacturer’s instructions for cooking. These instructions must be followed before using the product, especially before adding them to ready-to-eat (RTE) food. Frozen vegetables are an example. They frequently contain cooking instructions from the manufacturer and are often intended for use only after cooking. It is especially important to follow these instructions when using the frozen vegetables to make RTE foods, such as dips or salads. If the vegetables contain a pathogen and the food is not cooked, the pathogen could multiply and cause foodborne illness.
  • For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).
Spring Pea and Bean Dip Label: Click on this image for complete nutrition information